Announcement:

Some final touches are going on while we prepare for our “soft opening.” As of now we plan to open as soon as Benton County gives us the go ahead. We will be updating you on details regarding equipment return, class offerings, and gym policies. Stay tuned to Instagram, Facebook, and our Blog for more information.

FROM HERE ON OUT, WHILE THE GYM IS CLOSED, THURSDAYS AND SUNDAYS WILL BE REST DAYS.

IF YOU ARE RECEIVING INDIVIDUAL PROGRAMMING YOU CAN STILL EMAIL COACH DEREK FOR WODS ON THESE DAYS.

IF YOU ARE FOLLOWING THE BLOG YOU CAN ALWAYS MAKE UP A PAST WOD OR USE ANY OF THE OTHER OPTIONS LISTED BELOW.

WOD: 05/14/20

REST DAY

Option 1: Rest

Option 2: Make up a past WOD

Option 3: Stretch for 30 minutes

Option 4: Walk for 60 minutes or Run for 30 minutes

Option 5: Work on a Skill for 20 minutes, i.e. Handstands

WOD:   05/13/20

Movement Demos will be posted to our Instagram and Facebook Stories

CROSSFIT TRAIN AT HOME

Warm-up:
2 rounds of:
Jog 400m
10 Plank Burpees
10 Push-ups

WOD:

“Riley”
For time:
Run 1.5 miles
150 Burpees
Run 1.5 miles

*If you've got a weight vest or body armor, wear it.

Cash-out:
5 Rounds of:
:30 Max Sit-ups
:30 Rest

Hero WOD “Riley”

CHECK OUT EPISODE 7 OF COACH TANNA’S CROSSFIT KIDS “AT HOME”!

Please share this video to everyone that you know with school age kids! Let’s keep them active!

Parents and kids alike can benefit greatly from exercising during these secluded times.

WOD:   05/12/20

Movement Demos will be posted to our Instagram and Facebook Stories

CROSSFIT TRAIN AT HOME

Warm-up:
3 rounds of:
5 Strict Burpees
10 Bend n’ Bows
15 Broad Jumps

WOD:

Deadlift 10-10-10-10-10 reps

*pick-up any heavy object.

"Bradshaw" at home
10 rounds for time of:
3 Strict Handstand push-ups
Heavy Object Deadlift, 12 reps
36 Double-under Taps

Cool down:
Tabata Hollow Hold
Hamstring Stretch

WOD:   05/11/20

Movement Demos will be posted to our Instagram and Facebook Stories

CROSSFIT TRAIN AT HOME

Warm-up:
Run 200m
20 Broom Stick Presses
20 Behind the Neck Presses
20 Air Squats
Run 200m

WOD:

20 minute AMRAP of:
Run 400m
30 Ab-mat Sit-ups
20 Broomstick Overhead Squats

Cool Down:
Cobra Stretch
Hip-quad-wall Stretch

FROM HERE ON OUT, WHILE THE GYM IS CLOSED, THURSDAYS AND SUNDAYS WILL BE REST DAYS.

IF YOU ARE RECEIVING INDIVIDUAL PROGRAMMING YOU CAN STILL EMAIL COACH DEREK FOR WODS ON THESE DAYS.

IF YOU ARE FOLLOWING THE BLOG YOU CAN ALWAYS MAKE UP A PAST WOD OR USE ANY OF THE OTHER OPTIONS LISTED BELOW.

WOD: 05/07/20

REST DAY

Option 1: Rest

Option 2: Make up a past WOD

Option 3: Stretch for 30 minutes

Option 4: Walk for 60 minutes or Run for 30 minutes

Option 5: Work on a Skill for 20 minutes, i.e. Handstands

WOD:   05/09/20

Movement Demos will be posted to our Instagram and Facebook Stories

CROSSFIT TRAIN AT HOME

Warm-up:

4 rounds of:
5 Turkish Sit-ups, R
5 Turkish Sit-ups, L
10 Object Russian Swings

WOD:

Turkish Get-up 5-5-4-4-3-3 reps(each arm)

For max reps:
2 minutes of Step-ups
2 minutes of Object  Swings
3 minutes of Step-ups
3 minutes of Object  Swings
4 minutes of Step-ups
4 minutes of Object  Swings

Cool Down:

Accumulate 4 Minutes of Plank (any style)
Pigeon Stretch

The Turkish Get-Up

WOD:   05/08/20


Movement Demos will be posted to our Instagram and Facebook Stories

CROSSFIT TRAIN AT HOME

Warm-up:
5 minutes of:
5 Plank Burpees
5 Air Squats
5 Push-ups
5 Jumping Lunges

WOD:

“Bert”
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

Cool Down:
Hip/Quad/Wall 2:00/side
Pigeon Pose x 2:00/side
Calf-Wall x 2:00/side

U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.

FROM HERE ON OUT, WHILE THE GYM IS CLOSED, THURSDAYS AND SUNDAYS WILL BE REST DAYS.

IF YOU ARE RECEIVING INDIVIDUAL PROGRAMMING YOU CAN STILL EMAIL COACH DEREK FOR WODS ON THESE DAYS.

IF YOU ARE FOLLOWING THE BLOG YOU CAN ALWAYS MAKE UP A PAST WOD OR USE ANY OF THE OTHER OPTIONS LISTED BELOW.

WOD: 05/07/20

REST DAY

Option 1: Rest

Option 2: Make up a past WOD

Option 3: Stretch for 30 minutes

Option 4: Walk for 60 minutes or Run for 30 minutes

Option 5: Work on a Skill for 20 minutes, i.e. Handstands

Our coaches can’t wait to see you in class again!

In the meantime, keep up the good work!

WOD:   05/06/20

Movement Demos will be posted to our Instagram and Facebook Stories

CROSSFIT TRAIN AT HOME

Warm-up:
3 rounds of:
10  Object Swings, R
10 Object Swings, L
10 Jumping Air Squats

WOD:

18 minute AMRAP of:
9 Object Snatches, R
9 Object Snatches, L
60 Double-under Taps

Cash Out:
Bent Over Object Row
5 sets of 10

CHECK OUT EPISODE 5 OF COACH TANNA’S CROSSFIT KIDS “AT HOME”!

Please share this video to everyone that you know with school age kids! Let’s keep them active!

Parents and kids alike can benefit greatly from exercising during these secluded times.

WOD: 05/05/20

Movement Demos will be posted to our Instagram and Facebook Stories

CROSSFIT TRAIN AT HOME

Warm-up:
10-9-8-7-6-5-4-3-2-1 reps of:
Plank Up/Downs
Lunges

WOD:

Strict Press 10-10-10-10-10 reps

Push Press 10-10-10-10-10 reps

Push Jerk  10-10-10-10-10 reps

*use any heavy object for the lifts.

Cash Out:
Tabata Hollow Hold
Tabata Sit-ups